As the title says, what's your preferred warm-up for XC/distance races?
Assistant coach of a competitive HS team asking. Before runs and workouts, the head coach has the boys do walking barefoot drills ONLY. Leg swings and B skips after workouts. I'd like to suggest alternatives, and am wondering what people have found success with in terms of plyos or dynamic movement.
sideshuffle
carioca
backward skips
skips
straightleg bounds
DYNAMICS
kicks
calves
dippy bird ( key pick ups )
and hugs
do these last 4 every 3 steps for about 20 -30m, and the first couple quickly.
Not very good warm up
cool kid wrote:
sideshuffle
carioca
backward skips
skips
straightleg bounds
DYNAMICS
kicks
calves
dippy bird ( key pick ups )
and hugs
do these last 4 every 3 steps for about 20 -30m, and the first couple quickly.
Do this: 45 min before race do a light jog for 10 mins 30 mins do dynamic stretches and change into spikes and get ready to race. 10min before race do more jogging. And then do some runouts and then run......
Thanks, Meh. But I suppose my question is... what are the dynamic stretched you suggest?
My preferred warmup for XC/distance races is a 20 minute run started about 35 minutes before the gun. Maybe 40-45 minutes before if there's a long line for the bathrooms. Take a dump. Do strides at the start line right before the race starts.
Good to go.